WOD – 130928

General Warm-up:

400m Run

Group Warm-up

Partner WOD:

In teams of 2 complete the following for time:

– With a 45#/33# bar do 50 Thrusters each. Bar never touches the ground, you must pass it between partners. If bar touches the ground, 5 burpees each.
– When finished, load the bar up to 115# for Men/75# for Women BUT the bar may never touch the ground or 5 burpees must be performed.
– Each person grabs an end and walk/run 800m with the bar at your hip only. If you drop or set the bar down, 5 burpees each.
– Do 50 Sit-ups each with your feet hooked around the plate.
– Pick up the bar and walk/run 400m. Again, anytime the bar is set down, 5 burpees each.
– Do 25 push-ups each with your hands on the bar. Resting position will be in a plank with arms locked out. 5 burpee penalty for resting in any other position.
– Pick up the bar and walk/run 200m. Again, anytime the bar is set down, 5 burpees each.
– Finish by doing 25 pull-ups each. One person working at a time.

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